-
Chin-Up:
- 8 reps
- 3 reps || weighted || 65 lb
- 4 reps || weighted || 55 lb
- 6 reps || weighted || 45 lb
- 12 reps
-
Body Weight Squat:
- 20 reps
-
Barbell Squat:
- 95 lb x 10 reps
- 135 lb x 8 reps
- 195 lb x 10 reps
- 175 lb x 12 reps
-
FAT Bar (grip strength) Barbell Curl:
- 48 lb x 10 reps
- 78 lb x 8 reps
- 68 lb x 10 reps
-
Walking:
- 0:40:00 || 2.2 mi || flat
-
Elbow-Supported Dumbbell External Rotation:
- 10 lb x 12 reps
- 10 lb x 12 reps
-
Internal Shoulder Cuff Rotation (Lucky Cat):
- 10 lb x 10 reps
- 10 lb x 10 reps
-
Cable External Rotation:
- 20 lb x 10 reps
- 20 lb x 10 reps
-
Barbell Bench Press:
- 95 lb x 10 reps
- 135 lb x 6 reps
- 185 lb x 3 reps
- 205 lb x 10 reps
- Shoulders very sore… won’t do barbell bench again for a LONG time!
-
Standing Barbell Shoulder Press (OHP):
- 45 lb x 10 reps
- 75 lb x 6 reps
- 95 lb x 4 reps
- 115 lb x 5 reps
- 105 lb x 6 reps
- 95 lb x 7 reps
-
Body Weight Squat:
- 25 reps
- 25 reps
- 25 reps
- 25 reps
-
Walking:
- 0:20:00 || 1 mi || flat
-
Body Weight Squat:
- 25 reps
- 25 reps
- 25 reps
- 25 reps
- Notes:
- DDC
-
Body Weight Squat:
- 25 reps
-
Barbell Deadlift:
- 75 lb x 10 reps
- 135 lb x 10 reps
- 185 lb x 8 reps
- 235 lb x 2 reps
- 275 lb x 12 reps
- 245 lb x 10 reps
- 215 lb x 10 reps
- Notes
- Set 5 (275×12) used hooks. Short week, so lighter weight/higher reps on top set
-
Dips – Triceps Version:
- 8 reps || assisted || 40 lb
- 20 reps || weighted || 10 lb
- 12 reps || weighted || 25 lb
- 16 reps
-
Pull-Up:
- 6 reps || weighted || 10 lb
-
Barbell Shrug:
- 118 lb x 16 reps
- 138 lb x 8 reps
- 138 lb x 8 reps
-
Walking:
- 0:40:00 || 2.2 mi || flat
-
Hiking:
- 5:31:12 || 10 mi || 128 BPM || Mountains! || 25 lb
- Timber Mtn via Icehouse Canyon
